New Bootcamps Start May 2nd!
SAVE 10% before this Friday!
WOD for Tuesday 041911 – Click Here For Today’s Schedule
Back Squat (Week 3)
Warmup: Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets: Perform 5 reps @75%, 3 reps @85%, max reps @95%
Every 30 seconds for 10 Minutes:
1 Power Snatch (80% 1RM)
Post Back Squat Loads and Metcon Load to Comments
For the strength segment, we are starting a new 4 week cycle of the Wendler 5-3-1 Program (more details here). “Working 1RM” is defined as 90% of your current 1RM. If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it. If you completed the previous 4 week cycle your working 1RM for this cycle should be set 5lbs heavier for the Press and Bench and 10lbs heavier for the Squat and Deadlift. Note: 1st work set is 5 reps, 2nd is 3 reps, and final work set is for “max reps”. You should not be going to absolute failure on this last set.
For the Metcon, use approx 80% 1RM Power Snatch, but make sure you can complete your reps with great form.
Upcoming Foundations Courses
Starting April 26th – (Tues/Thurs @7pm) — Only 3 spots left!
Starting May 31st – (Tues/Thurs @7pm)
Upcoming Bootcamps — Beginning May 2nd! SAVE 10% before 4/22!
Strength & Conditioning Bootcamp – (M/W/F @6:15am)
Strength & Conditioning Bootcamp – (M/W/F @7:15am)
Strength & Conditioning Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)
Durham Bulls Baseball Game — Sat, May 7th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st